How are your pull-ups progressing? Here's Danielle working on her weighted pull ups!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Bench press 3-3-3-2-2-2, superset with
Weighted pull-ups 3-3-3-2-2-2.
If you don’t have weighted pull-ups, do these between each set of bench press::
1 :5-:10s static hold Chin over bar
1 :5-:10s static hold at 90 degrees
1 :5-:10s pull-up negative
*sub piked position on ring as appropriate.
Five rounds for time of:
- Run 200m
- 15 Burpees
12 min cut-off
LIII: as written
LII: burpees as appropriate
LI: three rounds, not for time